Wednesday, July 17th

Workout of the Day
Fitness
“IWT” 20 DB Goblet Squats 1:30 Row @>30/22 Cal rest 1:30 3 Rounds 2;00 Rest 12 DBL KB Clean 1:30 Ski @>26/20 Cal rest 1:30 3 Rounds 2:00 Rest 20 Sand Bag Floor Press 1;30 Bike @>28/20 rest 1:30 3 Rounds
5AM, 10AM, 530PM Dynamic Lower Conjugate
“500m row @1;45/2:05
2 sets
10 SDL w/KB
5 SLRDL
10 GHD hip Ext
2 sets
5 Lateral Slider lunge (w/5sec eccentric)
3 Wall Walks”
“12 x 3 Trap Bar Deadlift @50% + Bands
3 x 3 wtd box Jump
3 x 15 Hip Extension

“3 Sets
25 Dimmel Deadlift
20 Reverse Sled Drag (heavy)”
100m Sand bag Carry

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